Benchmark Battles 2025

RX

21 Synchro Thrusters 115/75
12 rope climbs (split as desired)
15 Synchro Thrusters 115/75
9 rope climbs (split as desired)
9 Synchro Thrusters 115/75
6 rope climbs (split as desired)

Scaled

21 Synchro Thrusters 95/65
24 Zombie rope climbs (split as desired)
15 Synchro Thrusters 95/65
18 Zombie rope climbs (split as desired)
9 Synchro Thrusters 95/65
12 zombie rope climbs (split as desired)

Workout Flow:

Partners each start behind a bar
at 3,2,1, Go They clean the bars from the floor and must meet standing tall in a front rack position.
They then must complete 21 synchrothrusters. Synchro is at the top.
If at any point a bar touches the ground they must meet standing tall in front rack before they can start another rep.
When all 21 thrusters have been completed they will move to their rope. One partner working at a time they will accumulate12 rope climbs (or 24 zombie rope climbs) splitting as desired.
When ropes are complete they will return to their bars for a set of 15 synchrothrusters then back to the rope for 9 climbs (or 18 zombie climbs)
then back to the bars for 9 thrusters, and then to the rope a final time for 6 rope climbs or 12 zombie climbs.
Score is time when last rope climb is completed. Cap 15 Minutes.

Standards:

Thruster: Hip crease below parallel, full extentison of the knees, hips, shoulders and elbows at top. Synchro at top. Cannot squat clean first rep.

Rope Climb: Start standing on floor, climb rope however deisred. Must touch cross beam at top of rope (about 14 ft)

Zombie rope climb: Starts flat on back, both hands togther on rope. Feet must start and STAY on red line at all times. Pull yourself up the rope until you are standing tall at the top both arms fully stretched overhead together. Lower yourself down to flat on back WITHOUT letting feet leave line. Once athlete is on their back with both feet still on the line their rep is complete. 

RX

Each Athlete, for Time:

500M Ski Erg

500M Row

1000m Bike Erg

Scaled

Each Athlete, for Time:

400M Ski Erg

400M Row

800m Bike Erg

Bigs&Littles

500M Ski Erg (shared)

500M Row (shared)

30 Shuttle Runs

Workout Flow

RX and Scaled:

at 3,2,1 go both partners will begin their workout. Each partner will have their own Ski erg, Rower and Bike erg. They will work through the 3 machines as quickly as they can as individuals. Score will be their individual times for “Acid Bath” added together. Cap 9 min.

At the 10 minute mark, Workout 3 will start. Partners will accumulate 30 wall walks, one partner working at a time, split however they desire. Score is time when all 30 wall walks are finished. Cap 5 min.

Bigs & Littles
Partners will have a sinlge set of machines and work together to complete 500m Ski, then 500m row, then 30 shuttle runs, one partner working at a time. Score is time when completed.
At the 10 minute mark, partners will accumulate 30 shuttle bear crawls. One partner working at a time. Score is time when bear crawls are completed. ** In the interest of keeping things fair and giving the littles the best experience, we are asking that adults work at about a 1:1 time ratio with their little, so that an adult doesn't end up just beating a bunch of kids on their own. **

RX

30 Wall Walks for time.

Split as desired

Scaled

30 Scaled Wall Walks for time.

Split as desired

Bigs/Littles

30 Bear Crawl Shuttles for time.

Split as desired

RX and Scaled:

At the 10 minute mark of workout 2, Workout 3 will start. Partners will accumulate 30 wall walks, one partner working at a time, split however they desire. Score is time when all 30 wall walks are finished. Cap 5 min.

Bigs & Littles
At the 10 minute mark of workout 2, workout 3 will start. Partners will accumulate 30 shuttle bear crawls. One partner working at a time. Score is time when bear crawls are completed. ** In the interest of keeping things fair and giving the littles the best experience, we are asking that adults work at about a 1:1 time ratio with their little, so that an adult doesn't end up just beating a bunch of kids on their own. **

RX

4 Min max reps Cleans 185/125

*rest 1 min*

4 min max reps Bench press 135/85

*rest 1 min*

4 min max reps Overhead Squat 135/85

Scaled

4 Min max reps Cleans 135/85

*rest 1 min*

4 min max reps Bench press 95/65

*rest 1 min*

4 min max reps CHOICE OF

Overhead Squat 95/65 or Front Squat 135/85

Bigs/Littles

4 Min max reps DB Cleans

*rest 1 min*

4 min max reps DB Bench press

*rest 1 min*

4 min max reps DB Front Squat

Workout Flow

At 3,2,1 go the first 4 minute clock will begin. Teams will have their bar (or bars for M/F teams) loaded with their clean weight. You will have 4 minutes to accumulate as many clean reps as possible, 1 partner working at a time.

At the end of 4 minutes you will have 1 min to transition to bench press and change your weight. You will then have your next 4 minute interval to complete as many bench press as possible. Same sex teams will share a bench, mixed teams will have two benches, but will have to rack the bar and stand up for their partner to be able to begin.

At the conclusion of the bench you will have 1 minute to move the bar to the floor and change weight if needed. RX teams will complete max Overhead squats, scaled teams can chose overhead squats at the light weight, or front squats at the heavy weight. Both partners must perform the same lift, and you must declare which choice you are making prior to the start of your heat.

Bigs/Littles teams will have dumbbells for each partner. Adults will be 50/35s for RX adults, 35/25 for scaled adults. Kids will chose a set of Dumbbells that is challenging but doable.